In Western countries, the average adult sits for 9 to 11 hours per day (12).

Although it seems harmless, studies show that people who sit longer are more likely to be overweight. In addition, they have higher risks of chronic diseases and early death (13).

For example, an analysis of six studies of nearly 600,000 people found that adults who sat for longer than 10 hours per day, such as the average office worker, had a 34% higher risk of an early death (12).

Interestingly, studies have also found that people who sit the longest don’t seem to make up for the time they spent sitting with exercise (14, 15).

If your work involves sitting for long intervals, make sure you exercise either before work, during lunch or after work a few times per week. You can also try using a standing desk.

Unfortunately, a lack of sleep is strongly linked to weight gain. This is due to many factors, including hormonal changes and a lack of motivation to exercise (17).

In one study, scientists analyzed the sleeping habits of over 68,000 women over 16 years. They discovered that women who slept fewer than 5 hours per night had a much higher risk of gaining weight than people who slept 7 hours or more (18).

What’s worse, people who don’t get enough sleep are more likely to gain belly fat, or visceral fat. Carrying more visceral fat is linked to a higher risk of harmful diseases like heart disease and type 2 diabetes (19, 20).

If you’re struggling to fall asleep, you can find helpful tips to help you fall asleep faster here.

The size of your plates and bowls could have a significant impact on your waistline.

In an analysis of 72 studies, scientists found that people ate more food when it was served on larger plates and bowls than smaller plates and bowls without even realizing it. On average, people who ate from larger tableware consumed 16% more calories per meal (23).

Additionally, another study found that even nutrition experts unconsciously ate 31% more ice cream when they were provided with larger bowls (24).

This happens because larger plates can make a serving of food look smaller than it is. This tricks your brain into thinking you haven’t eaten enough food.

Simply switching to smaller tableware may help you eat less food without feeling hungry.

Drinking fruit juices, soft drinks and other beverages might be making you gain fat.

Your brain does not register calories from beverages the same way it registers calories from foods, meaning you're likely to compensate by eating more food later on (27).

In one study, 40 people consumed 300 calories from either whole apples, applesauce or an apple with their meal at six different times. Scientists found whole apples the most filling, while apple juice was the least filling (28).

Get your calories from whole foods rather than beverages. Whole foods take more time to chew and swallow, which means your brain has more time to process hunger signals.

If you take the elevator instead of the stairs at work, you’re missing out on an easy workout.

Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors (37).

In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health (38, 39, 40).

What’s more, research shows that taking the stairs may be faster than taking the elevator if you factor in waiting time (40).

Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet.

Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are also high in calories.

For example, a single tablespoon of olive oil contains 119 calories. If you add multiple spoons of oil to your meals, the calories can add up quickly (44).

Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.

In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be contributing to fat gain (48).

For example, a tall latte from Starbucks has 204 calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories (49, 50).

While delaying a meal every now and then isn’t harmful, constantly eating at irregular times may be harmful to your health and your waistline.

In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal. This means people with irregular mealtimes may often feel more hungry and eat more food (60).

Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases. This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control (60, 61).